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Semolina vs. Caesar salad — In-Depth Nutrition Comparison

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Summary of differences between semolina and caesar salad

  • Semolina has more manganese and copper; however, caesar salad is higher in selenium, iron, vitamin B2, vitamin B12, calcium, and vitamin B1.
  • Semolina covers your daily need for manganese, 31% more than caesar salad.
  • Semolina has 2 times more copper than caesar salad. While semolina has 0.284mg of copper, caesar salad has only 0.126mg.
  • Semolina has less saturated fat.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Semolina vs Caesar salad infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more CopperCopper +125.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +222.4%
Contains more CalciumCalcium +228.2%
Contains more IronIron +216.2%
Contains more ZincZinc +57.8%
Contains more PhosphorusPhosphorus +51%
Contains more SeleniumSelenium +57.8%
~equal in Magnesium ~28mg
~equal in Potassium ~170mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin B3Vitamin B3 +55.9%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +1933.3%
Contains more Vitamin B1Vitamin B1 +68.3%
Contains more Vitamin B2Vitamin B2 +494%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more CarbsCarbs +156.8%
Contains more ProteinProtein +78.3%
Contains more FatsFats +826.2%
Contains more WaterWater +340.1%
Contains more OtherOther +207%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +822.5%
Contains more Poly. FatPolyunsaturated fat +353.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
86% 3% 4% 6%
Starch: 25.29 g
Sucrose: 0 g
Glucose: 0.98 g
Fructose: 1.13 g
Lactose: 0.07 g
Maltose: 1.67 g
Galactose: 0.16 g
Contains more StarchStarch +170%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +790.9%
Contains more FructoseFructose +5550%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Caesar salad
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Caesar salad DV% diff.
Vitamin B6 0.452mg 35%
Manganese 1.035mg 0.321mg 31%
Selenium 19.9µg 31.4µg 21%
Iron 0.74mg 2.34mg 20%
Sodium 2mg 454mg 20%
Vitamin B2 0.05mg 0.297mg 19%
Starch 68.29g 25.29g 18%
Copper 0.284mg 0.126mg 18%
Saturated fat 0.294g 4.206g 18%
Vitamin B12 0µg 0.4µg 17%
Carbs 80.89g 31.5g 16%
Calcium 71mg 233mg 16%
Fats 1.03g 9.54g 13%
Vitamin B1 0.224mg 0.377mg 13%
Protein 7.51g 13.39g 12%
Vitamin B3 5.048mg 3.237mg 11%
Phosphorus 153mg 231mg 11%
Vitamin A 78µg 9%
Cholesterol 0mg 24mg 8%
Polyunsaturated fat 0.322g 1.461g 8%
Vitamin K 0.1µg 5.9µg 5%
Monounsaturated fat 0.258g 2.38g 5%
Vitamin B5 0.672mg 0.447mg 5%
Calories 374kcal 265kcal 5%
Zinc 1.02mg 1.61mg 5%
Vitamin E 0.03mg 0.61mg 4%
Folate 8µg 2%
Fructose 0.02g 1.13g 1%
Net carbs 79.09g 29.8g N/A
Magnesium 27mg 28mg 0%
Potassium 174mg 170mg 0%
Sugar 0.33g 4.02g N/A
Fiber 1.8g 1.7g 0%
Tryptophan 0.103mg 0.15mg 0%
Threonine 0.271mg 0.393mg 0%
Isoleucine 0.339mg 0.547mg 0%
Leucine 0.656mg 1.137mg 0%
Lysine 0.215mg 0.523mg 0%
Methionine 0.183mg 0.3mg 0%
Phenylalanine 0.398mg 0.717mg 0%
Valine 0.47mg 0.7mg 0%
Histidine 0.185mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Semolina
27%
Caesar salad
Minerals Daily Need Coverage Score
52%
Semolina
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 3.912g)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 4)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $1.4)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.